The word “superfood” has become one of the most overused words in our culinary vocabulary. We’ve all read about the enormous health benefits that nutrient-packed goodies such as avocados, fish oil, flaxseed, acai berries and coconut oil can provide. But the truth is, there are many more powerhouse foods out there waiting to boost your health while adding flavor and variety to meals. Here are 10 superfoods you may not yet have heard of, but should definitely get to know.

1. Spirulina. A member of the algae family and one of the hottest superfoods, spirulina is harvested from both the ocean and fresh water and is available in flake, tablet or powder form. Not only does spirulina contain the most concentrated source of protein known to man, but it also supplies a wide range of photonutrients, vitamins and trace minerals. It may help fight cell-damaging free radicals, curb hunger and increase stamina, as well as aid digestion by suppressing the overgrowth of bad bacteria. How to consume this deep green stuff? Just blend it into your favorite smoothie or salad dressing and reap the benefits.

2. Dulse. An edible seaweed whose name rhymes with “pulse,” this superfood provides a wealth of protein and fiber and is rich in vitamins, trace minerals, healthy fatty acids and antioxidants. Resembling a leafy red lettuce, dulse grows wild on the northern Atlantic and Pacific coasts and is most readily available in dried leaves or flakes. With a slightly spicy, salty flavor, pulse leaves can be crumbled into soups, stews and casseroles, while the flakes may be sprinkled onto a variety of foods as a nutritious condiment.

3. Nutritional Yeast. Affectionately called “notch” by vegans and others in the know, this gluten-free superfood is now being discovered by the rest of us. This inactive yeast is grown on a food source—some brands use sugar cane or beet molasses—then harvested, heated, dried and crumbled into flakes or powder. Found in the bulk or supplement section of most health food stores, nutritional yeast is chock full of B-vitamins and folic acid, and has a mild, nutty-cheesy flavor that makes it a great substitute for cheese in recipes. It can also be sprinkled over popcorn or salads, added to juice, cereal, smoothies, gravies, soups or casseroles, or used to make sandwich spreads.

4. Bee Pollen. One of the richest sources of complete protein in nature, bee pollen has been consumed by the Chinese for centuries. Packed with all the B vitamins (except B12), vitamins C and E, potent antioxidants and essential amino acids, it’s said to provide stress relief, improve digestion and stamina, and balance hormones while cleansing toxins from the body. Some claim bee pollen also fights acne and depression, and enhances fertility and libido. Always buy organic pollen from an environmentally healthy region and an ethical beekeeper. Start with a quarter-teaspoon a day, and avoid if you have a pollen or bee allergy.

5. Chlorella. One of the few edible species of water-grown algae, chlorella is a great source of protein and contains all the B vitamins, vitamins C and E, beta-carotene, amino acids, magnesium, iron, trace minerals and a unique set of phytonutrients. One of this superfood’s greatest health benefits is its ability to cleanse and alkalize the body, reducing inflammation and making it more difficult for diseases to thrive. Chlorella has also been used to relieve pain, reduce hypertension and enhance the immune system. Available in pill, powder or liquid form, chlorella may be added to smoothies and other recipes, or eaten (in pill form) as an on-the-go, high-protein snack.

6. Oat Groats. The most natural, unprocessed form of oats, oat groats are another high-nutrient plant food that packs a full spectrum of nutrition, including vitamin E, the B vitamins and minerals. Oat groats contain both soluble and insoluble fiber, making them quite filling, and don’t spike your blood sugar the way refined carbohydrates and sugars do. They’ve also been found to benefit heart health, lower blood pressure and possibly help prevent diabetes as part of a high whole-grain diet. If you can’t find them in your local store, a good substitute is steel-cut oats, also called Irish oatmeal, which are the groats cut into pieces with a steel cutter.

7. Hemp Seeds. This super seed possesses one of nature’s most concentrated plant sources of essential fatty acids (even greater than the mighty flaxseed) and supplies a rich source of easily assimilated amino. It’s loaded with phytonutrients to nourish healthy blood, tissues, cells and organs and provides a rich array of protein and minerals, including zinc, calcium, magnesium and iron. Hemp seeds may help you support a healthy metabolism and fat-burning functions and reduce inflammation. Because they don’t contain phytic acid, they won’t cause bloating when ground into smoothies, sprinkled on salads, or incorporated into other recipes.

8. Raw Organic Honey. More opaque and dense—and significantly healthier—than the processed variety that often comes in a cute teddy bear jar, raw honey boasts antibacterial properties that make it an effective topical remedy for sore throats, burns and other wounds. Containing both hydrogen peroxide and phenolic acids, this unpasteurized version is a natural infection-fighter and antioxidant that, when taken orally, may also increase immunity and fight the buildup of “bad” cholesterol. Because it still contains pollen, raw honey also been used to prevent allergy flare-ups. Note that honey should never be given to children under age 2, and that you should consult your doctor before using it to treat allergies or infection. And always purchase an organic variety from a local, ethical beekeeper.

9. Turmeric. Best known as one of the ingredients in curry, turmeric has a warm, peppery flavor and a deep yellow-orange color. Traditionally called “Indian saffron,” this spice comes from the root of the curcuma longa plant and has been used throughout history as a condiment, healing remedy and textile dye. Touted for its anti-inflammatory and possible cancer-preventing properties, turmeric tastes delicious added to many different recipes, including sautéed apples, steamed cauliflower or green beans and onions. Or, add some turmeric and dried onion to creamy yogurt for a flavor-rich, low-calorie dip.

10. Raw Apple Cider Vinegar. Long used as a natural health remedy, raw apple cider vinegar is a strong digestive aid that has antiviral, antibacterial and anti-fungal properties and helps promote the growth of probiotics, the beneficial bacteria in your system. This unique vinegar contains potassium and other trace minerals and elements, and has been used for centuries as a natural health tonic and weight-loss aid. Select a version that’s labeled “raw” and “unfiltered” and include in salad dressings, use instead of cooking wine to brighten dishes, or dilute 1 tablespoon in a glass of water to drink before meals.

Both Margery Kashman (Margie, as she’s called by friends) and her daughter, Amy Weismann, struggled with their weight for years. Through the decades, Margie steadily grew from a petite size 5, when she was a teenager, to a size 20. Amy fought a similar battle since she was a child and, by the time she reached her early 20s, weighed more than 200 pounds. Not too long ago, both ladies decided they’d had enough. Enough of avoiding mirrors and scales. Enough of feeling out of control at the dinner table. Enough of buying clothes at plus-size stores. … //READ MORE

I am in Hawaii. Paradise on earth. I’m with my husband and my 3-year-old twin daughters. It’s our first real vacation in a long time. But where am I really? I’m trapped in a set of three-way mirrors shedding clothes, outfit after outfit,  immobilized by a black cloud in my head. In this room of mirrors I can see parts of my body that are easy to ignore in the only full length mirror in our dimly lit hallway at home. In summery clothes skimpier than I normally wear, lumps and bumps I don’t recognize seem to have appeared out of nowhere.

My husband comes in. “What the hell is going on?”

“I just can’t get comfortable.” I mumble miserably. He grasps the situation immediately, which may say something about his level of intimacy with my vanity. … //READ MORE

At the beginning of my weight-loss journey, I initially cut many of my favorite foods from my diet, simply because they were too high in calories. After a while, I realized it’s impossible to live in a dieting bubble; there’s always a party, a celebration or a craving to contend with. So, I began to rethink my strategy. Instead of compiling a list of “bad” foods, I embarked on a quest to lighten up what would normally be very calorie-laden dishes.

At first, I tried the age-old substitutes, like replacing oil and eggs with applesauce in baked goods. Sure, my cakes and muffins cooked. But they certainly didn’t taste very good. But I kept experimenting, and through the years, I’ve discovered some ingredient substitutions that are so effective no one would notice the difference. The key is finding alternatives with similar tastes and textures. With a little thoughtful planning, it’s possible to create flavorful recipes that are low-calorie, low-fat and incredibly tasty. … //READ MORE

I had been overweight my entire life. But after the birth of my second daughter, things truly got out of control. According to my scale, I was the heaviest I’d ever been. None of my clothes fit. And aside from feeling the typical new-mom exhaustion, I was feeling sloppy and depressed. In an effort to cheer me up, my mother came over with an old video of my first birthday. All of us—my mom, my eldest daughter, my “skinny husband” and me, nursing the baby—sat on the couch to watch. There on the screen we saw a chubby, curly-haired little brunette in a white dress. I thought I looked cute. But Skinny Husband, who I’m sure had no malicious intent, looked from the screen to me, and back to the screen and said, “Oh, look dear. You were fat even then.”

My heart sank and that familiar feeling rumbled in the pit of my stomach. I wasn’t mad, but embarrassed. Like a teenager on a bad date. Like I wanted to crawl under the coffee table and die. But this time something was different. A fire deep inside me had been ignited. That very day, I made a commitment with myself to never feel ashamed again because of my weight. I joined Weight Watchers and lost 64 pounds—almost 37 percent of my body weight—during the next 18 months. More than four years ago, thanks to my weight loss success, I became a Weight Watchers leader and have encountered thousands of women who want to make a similar change. I’ve noticed that sadly, most of those who enroll in the program don’t achieve their goals. But those who do succeed—and the women I know who find success with other health-and-fitness programs—have something in common … //READ MORE

When you think of chocolate drinks, what probably comes to mind are powdery instant beverages that are stirred into milk, or else decadent soda-fountain treats. But lately, a new generation of ready-to-serve, cacao-infused concoctions has been popping up in health-food stores. They’re rich, creamy and—most of all—healthy. Low in sugar and fat, high in fiber and protein, and often organic, the neo-chocolate shake is anything but cocoa loco.

Cocoa Metro’s lowfat Belgian Chocolate Drink is a delicious, velvety treat I stumbled upon at Whole Foods Market. Made with all-natural ingredients, including reduced-fat milk and “heaps of Belgian chocolate,” this beverage also gets the award for the cleverest marketing. “You can fire your therapist,” the bottle reads. And, on another part of the package: “9 out of 10 people who wanted to be doctors agree” that the beverage rocks. Who could resist such wise-ass, hipster praise? … //READ MORE